Foods, Health and Disease, Lifestyle, Uncategorized

Tomato and Broccoli Broiled Top Breakfast Frittata

Tomato and Broccoli Broiled Top Breakfast Frittata

 

If you’re like me and a big fan of hitting the snooze button, then you know that making a nutritious and filling breakfast can be a challenge. Prepare this veggie packed frittata on the weekend and enjoy a slice for a grab-and-go breakfast. Your stomach will thank you!

broccoli and goat cheese frittata

Ingredients

  • 8 eggs, beaten
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil
  • ½ yellow onion, peeled and chopped
  • 1 large tomato, chopped
  • 2 cups frozen broccoli florets, defrosted
  • 1 ounce goat cheese

Preparation

  1. Beat eggs together with salt and pepper in a large bowl until well combined. Place rack in the middle of the oven and preheat broiler.
  2. Heat olive oil in a large, ovenproof skillet on medium heat. Add onion and saute until translucent, about 3 minutes. Stir in tomato and cook until tender, about 2 minutes. Stir in broccoli.
  3. Pour in beaten egg and move around until it covers the pan completely. Cook the frittata until it’s starting to set around the edges, then sprinkle the top with goat cheese. Place the frittata under the broiler to cook through. It should only take a minute and keep a close eye on it to make sure it doesn’t burn.

With an oven-mitted hand, remove from oven, let cool slightly, then invert onto a serving plate, Cut into four slices and serve or refrigerate until ready to eat.

 

Ingredient Variations and Substitutions

I love to make frittatas as an easy and satisfying breakfast throughout the year and switch things up based on what vegetables are in season. Try heirloom tomatoes, basil, and mozzarella in the summer, kale and cheddar in the fall, cauliflower and feta in the winter, and asparagus and goat cheese in the spring.

If you’d like to reduce the amount of cholesterol in this recipe, replace some of the whole eggs with egg whites. You’ll need whites for every egg. You could also replace 2 eggs with ½ cup milk or unsweetened, unflavored plant milk.

To make this dairy free, simply leave out the goat cheese.

If you like your eggs with hot sauce, stir a teaspoon into the beaten egg or douse generously with your favorite hot sauce to serve.

I also like it topped with fresh herbs, like chives, green onions, or parsley.

Cooking and Serving Tips

Another fun option is to turn this recipe into mini-frittatas baked in a muffin tin. They’re perfect for snacks or sandwiched between a whole grain English muffin or mini-bagel to make a breakfast sandwich.

To make, crack an egg into 8 wells sprayed with oil, season with a bit of salt and pepper, then whisk together with a fork. Divide the sauteed onions, tomatoes, and defrosted broccoli between the wells then bake in a 350 degree oven for about 20 minutes.

To include a serving of healthy carbs with this meal, serve this with a slice or two of whole grain toast or English muffin, a side of fresh fruit, or add cubes or slices of steamed sweet or white potatoes to the frittata.

This frittata also makes a delicious dinner. Serve with whole grain bread or roasted potatoes and a side salad dressed with a quick dressing of equal parts lemon juice, olive oil, and a teaspoon of mustard to emulsify.

This frittata will last 5 days covered in the refrigerator. Serve warm, reheated in the microwave for 30 seconds, or at room temperature.

 

“We” can turn illness into “We”llness

Health and Wellness Associates

healthwellnessassociates@gmail.com

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Foods, Health and Disease, Lifestyle, Uncategorized

Crock pot Low-Carb and Gluten-Free Coq au Vin

Crock pot Low-Carb and Gluten-Free Coq au Vin

 

This tasty crock-pot or stove top coq au vin (chicken in red wine) recipe is low in carbohydrates and high in protein. It is a gluten-free and dairy-free dish that can be a one-pot meal, served with a green salad or steamed or roasted vegetables.

This is an excellent recipe through the winter months, starting it in the slow cooker in the morning so it is ready when you return home for dinner. It pairs well with sides of winter vegetables such as Brussels sprouts and broccoli. But if you are eating very low-carb, be sure to select the vegetables that are lower in carbohydrates. Carrot is often included in classic coq au vin, but is eliminated here because it is a root vegetable that is higher in carbohydrates.

If you are eliminating gluten, be sure to check that the chicken broth you use is gluten-free. Some brands may add gluten-containing ingredients such as wheat, but many are labeled as gluten-free for your convenience. Use real bacon bits or make your own crumbled bacon. If you use imitation bacon bits made from soy protein, ensure that they are labeled as gluten-free.

Cornstarch contributes most of the carbohydrate grams in this recipes. Most brands of cornstarch, including Argo and Clabber Girl, are gluten-free. Cornstarch is a common thickening agent used in gluten-free and dairy-free cooking.

Nutrition: Approximately 200 calories per serving, 34 grams protein, 2 grams fat, 3 grams carbohydrate.

Makes 6 servings

Chicken in Wine and Mushroom Sauce

 

Ingredients

  • 6 (5-ounce) boneless skinless chicken breasts (or equivalent amount of boneless skinless chicken tenders)
  • 1 1/2 cup chicken broth (fat-free and gluten free)
  • 3/4 cup red wine
  • 4 ounces mushrooms (sliced)
  • 8 pearl onions (or 1 cup of chopped green onions)
  • 1/2 teaspoon bacon bits (or artificial bacon bits)
  • 1 teaspoon dried thyme
  • 2 teaspoons cornstarch
  • 2 tablespoons cold water
  • salt and pepper to taste

Preparation

  • Crock-pot method: Place the chicken, chicken broth, wine, mushrooms, bacon bits, and thyme in a crock-pot on low for 4 to 8 hours.
  • Stove top method: In a large, deep saucepan, pot, or dutch oven, place the chicken, chicken broth, wine, mushrooms, bacon bits, and thyme and bring to a boil and then simmer for 15 to 20 minutes until the chicken is cooked through but still tender.
  • Remove the chicken, potatoes, and most of the mushrooms, keeping the liquid in the pan or crock-pot. If using a crock-pot, turn the crock-pot up to high.
  • In a cup, mix the cornstarch and cold water, then add it to the reserved liquid and stir.
  • Bring to a boil with stirring and cook the sauce until thickened. Season with salt and pepper as desired.
  • Serve each breast with one-sixth of the sauce.

Serving Suggestions and Notes

Serve with sides of steamed or roasted vegetables. Green vegetables such as broccoli, roasted Brussels sprouts, or snow peas make a colorful and appealing plate. If you prefer to serve it with a fresh salad, that makes a nice change of textures through the meal.

What you serve with this dish is very accommodating of different dietary needs. If you are eating gluten-free and are less concerned about carbs, you can enjoy this dish with rice or a potato to sop up the tasty sauce. Guests who are not concerned with gluten or carbs may enjoy this dish with a dinner roll as well.

Refrigerate any leftovers. You can enjoy leftovers for lunch or dinner the next day. Reheat them in the microwave for one minute or more per serving, until hot. The sauce may remain gel-shaped and less appealing in appearance, so it’s best for personal enjoyment rather than serving to guests or picky eaters.

You can freeze leftovers for later use, with the same caveat that the sauce may not be visually appealing once reheated.

 

Variations

If you are not aiming to reduce carbs, you can add 1 pound baby potatoes or potatoes cut into 1-inch cubes. Cook these with the chicken and other ingredients. This adds carbohydrates and calories but makes it into more of a traditional complete meal.

If you or your family or guests have an onion food allergy, you can leave them out. Fennel is a good substitute.

If you are using frozen chicken breasts or tenders, allow them to thaw in the refrigerator before adding them, especially if using the crock pot method. The frozen chicken might keep the temperature lower in the crock-pot for long enough for bacteria to grow.

 

 

“We” can turn illness into “We”llness

Health and Wellness Associates

healthwellnessassociates@gmail.com

 

Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Healthier Green Bean Casserole With Onion Topping

Healthier Green Bean Casserole With Onion Topping

 

Green bean casserole is a holiday meal favorite and a tradition in many American homes. The classic green bean casserole includes canned cream of mushroom soup. If you make your own sauce, however, you have much more control over the ingredients—choosing your preference of butter or oil, the type of liquid to add, and the thickener to use.

In addition, the green bean casserole we’re all familiar with features a topping of crispy, deep-fried onions, usually from a can. Both of these pre-made ingredients add fat, calories, and preservatives to the dish. This recipe uses all fresh ingredients, and replaces the fried onions with sauteed, making this green bean casserole a much healthier version while remaining familiar and delicious. One thing to note, however, is that this casserole is not very saucy and may not satisfy all diners.

 

Green bean casserole with onion and mushroom

Ingredients

  • 1 tablespoon vegetable oil
  • 1 large onion, thinly slice
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup ​​almond meal
  • 8 ounces mushrooms, sliced
  • 1/2 teaspoon dried thyme
  • 1 1/2 tablespoons all-purpose flour
  • 3/4 cup unsweetened soy milk
  • 1/4 cup cream
  • 14-ounce bag frozen green beans, thawed

Preparation

  1. Heat oven to 350 F.
  2. Put half of oil in a skillet and add about 3/4 of the onion slices. Let them slowly cook. When they start to get soft, add salt and pepper. You want the onions to get soft and sweet, but if you let them cook down for a very long time they will start to lose too much volume.
  3. When they are soft, remove from heat and toss with almond meal. Taste and adjust seasonings.
  4. Chop up the rest of the onion slices and saute the mushrooms in the rest of the oil. Add thyme, stir, and add the thickener. Stir for another two minutes.
  1. In a measuring cup or small bowl, combine the milk with the cream; add to the sauteed onions and bring to a simmer for 1 minute. Mix in the beans and put in a casserole dish. Bake for 30 minutes. Spread the onions on top and cook for 5 more minutes or until topping begins to brown.

Ingredient Substitutions and Cooking Tips

Any type of “dairy” product works in this recipe. If you are watching your carbohydrate intake, the lowest carb count is in unsweetened soy milk. This recipe combines unsweetened soy milk and cream for richness, but you can use any fat level of milk you want to use, and any combination. Since cream adds some body and thickness, you may need to adjust the amount of thickener if you change the amount of cream.

The type of thickener you use in this recipe is up to you as well. You can use any type of flour or other lower-carb thickeners such as guar gum and proprietary thickeners.

“We” can turn illness into “We”llness!

Health and Wellness Associates

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Foods, Health and Disease, Lifestyle, Uncategorized

Three-Cheese Spinach Casserole With a Twist

Three-Cheese Spinach Casserole With a Twist

 

This spinach casserole is easy to make and cheesy, yet light. This recipe can replace your traditional spinach dip appetizer. Using cottage cheese and feta instead of cream cheese and cheddar cheese in this recipe saves fat and calories, but gives a similar taste and texture. Bake this in the oven, or use a slow cooker to make ahead. Enjoy as an entree, appetizer or snack.

 

Spinach Casserole with Cheese

 

Ingredients

  • 2 10-ounce boxes frozen chopped spinach
  • ¼ chopped onion
  • 1 teaspoon olive oil
  • 1 8-ounce package cottage cheese, low-fat 2%
  • ½ cup feta cheese
  • ½ cup Monterrey jack cheese
  • 2 eggs
  • 1 teaspoon garlic powder
  • 1 teaspoon seasoned salt or other spice mixture to taste
  • 1 teaspoon lemon juice
  • 2 tablespoons grated Parmesan cheese, hard (not the dried kind in a can)

Preparation

1. Preheat oven to 350F.

2. Defrost spinach in the boxes or in a 2-quart casserole dish.

3. Fry chopped onions in oil until they are translucent and begin to soften.

4. Mix all ingredients except for the Parmesan cheese in the casserole dish. Sprinkle Parmesan on top.

5. Bake for 40-45 minutes or until knife inserted in the center comes out clean and cheese on top begins to brown. Let stand for 10 minutes.

Serve warm with crudites or chips of your choice.

Ingredient Substitutions and Cooking Tips

This recipe is easy to adapt, so if you have certain spice mixtures or salad dressing seasonings that you like, feel free to add them. For example, you can add ½ teaspoon of Chinese Five Spice Powder or another spice mix to give the spinach casserole some depth. It’s not unusual to add dried ranch dressing mix or dried vegetable soup mix to the recipe to give your spinach casserole a distinct flavor.

Speaking of spice, you can make this spinach dip spicy too. Add some kick to this spinach dish by adding jalapeno peppers, red pepper flakes or cayenne pepper. Simply add these when preparing the onion.

Spinach is full of iron, folate, and fiber, but who says you can’t add more. Add shredded artichoke hearts, broccoli, carrots or zucchini to boost the nutritional value of the dish. Instead of crackers, corn chips, or bread, serve with cucumbers, jicama, cauliflower florets or bell pepper strips.

Kale can be substituted for spinach if you want to try different greens with this recipe. Another excellent addition is fresh garlic for extra flavor. A cup of cooked quinoa or chopped chicken breast can also be added to this recipe to boost protein, although the Greek yogurt addition in this recipe provides plenty of it.

 

 

We can turn an Illness into Wellness

Health and Wellness Asssociates

healthwellnessassociates@gmail.com

Foods, Health and Disease, Lifestyle, Uncategorized

A Way To Healthy Hair – 5 Foods: Healthy Resolution Series

A Way To Healthy Hair – 5 Foods: Healthy Resolution Series

 

Whole foods rich in protein, omega-3 fatty acids, zinc and biotin may help promote a healthy scalp and hair. Add these foods to your grocery cart – think of them as ingredients in a healthy hair recipe!

Bronze Highlights for Brown Hair

  1. Dark leafy greens. Kale, Swiss chard, spinach and other dark leafy greens are good sources of vitamins A and C, which the body needs to produce the oily substance sebum, a natural conditioner for your hair.
  2. Salmon. Omega-3 fatty acids, of which wild-caught salmon is a top source, are important to a healthy scalp. Salmon (always look for wild Alaskan or sockeye salmon) is also a good source of protein. If you don’t like the taste of fish, be sure to get omega-3 in other ways like a high-quality fish oil supplement.
  3. Beans and legumes. They are a good source of protein which helps promote hair growth, as well as iron, biotin and zinc. (Biotin deficiencies can occasionally result in brittle hair.) Another good source of zinc is raw pumpkin seeds or pepitas. Add a small handful per day like you would use nuts.
  4. Nuts. Specific varieties of nuts contain vitamins and minerals that can help promote the health of your scalp. Brazil nuts are a good source of selenium (limit yourself to no more than two Brazil nuts per day). Walnuts provide the omega-3 fatty acid alpha-linolenic acid, which may help condition your hair, as well as zinc, which can minimize hair shedding. Cashews, almonds and pecans are other hair-healthy choices. Aim for raw varieties as often as you can, or lightly toast it yourself if an added crunch is preferred.
  5. Eggs. A good source of protein, which helps prevent dry, weak and brittle hair. Choose organic, omega-3 fortified eggs from cage-free hens.

 

Dr Anne Sullivan

Health and Wellness Associates

healthwellnessassociates@gmail.com

Foods, Health and Disease, Uncategorized

Yes! You Need to Eat Walnuts!

4 Reasons You Should Eat Walnuts

walnuts

A mainstay of any dietary recommendations, walnuts are an excellent choice when it comes to healthy snacking. Walnuts are good sources of:

  1. Omega-3 fatty acids, protective fats that may promote cardiovascular health, help maintain optimal cognitive function, and tone down inflammation.
  2. Heart-healthy monounsaturated fats.
  3. Ellagic acid, an antioxidant compound that helps support a healthy immune system.
  4. L-arginine, an essential amino acid that promotes healthy blood pressure.

Try adding walnuts to your plain yogurt and fruit parfaits or steel cut oatmeal to start the day, eat them as a snack, and use walnut oil in salad dressings for a nutritional boost. Or try a Walnut Pesto recipe!

basilwalnutpicture

Basil Walnut Recipe

Ingredients
  1. 2 cups gently packed fresh basil leaves.
  2. 2 large garlic cloves, roughly chopped.
  3. 1/2 cup grated Parmigiano-Reggiano.
  4. 1/3 cup walnuts.
  5. 1/2 teaspoon salt.
  6. 1/4 teaspoon ground black pepper.
  7. 2/3 cup extra virgin olive oil, best quality such as Lucini or Colavita.

 

Health and Wellness Associates

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Foods, Health and Disease, Uncategorized

Lentil Tacos Recipe : For the Liver that Loves You Back

 

Lentil Tacos Recipe :

For the Liver that Loves You Back

 

 

Who doesn’t love tacos? The lentil filling for these romaine lettuce tacos can be enjoyed warm or cold according to your preference. If you’re looking for something a little heartier add some chopped chicken.

Onions (and scallions): Very similar to garlic, onions have antimicrobial sulfur compounds that expel unfriendly pathogens from the liver. Onions have a disinfecting quality for the liver, keeping it from becoming inflamed. They also improve the temperature control or “thermostat” of the liver so it can heat and cool itself properly.

Leafy greens (especially lettuces and their stems): An extremely cleansing tool for your liver that you can apply on a daily basis. The leafy outer greens of lettuce provide dozens of micronutrients for the liver to stay healthy and balanced, while the core of the lettuce, down closer to the root, provides milky chemical compounds that act as a purging mechanism for it. When leafy greens are eaten with fruit, their medicinal qualities increase twofold.

Mushrooms: Contain hundreds of undiscovered phytochemical compounds, many of which are detoxifying for the liver without hurting it. Mushrooms are medicine for the liver. Many people fear mushrooms because they believe that their status as a type of fungus means they feed fungus within the body. It’s just the opposite. A mushroom is a fungus that destroys fungus, and the liver accepts mushrooms as allies—if the liver is dealing with unwanted microorganisms such as fungus, mushrooms are very helpful in pushing them out of the liver. Mushrooms also reduce fungus, bacteria, and viruses in the intestinal tract, allowing for cleaner nutrients and cleaner blood to arrive in the liver.

Lentil Tacos

Makes 3 servings

Ingredients:
1 cup diced onion
½ cup vegetable broth
1 cup diced mushrooms (optional)
4 garlic cloves, minced
3 cups cooked lentils
1 teaspoon poultry seasoning
½ teaspoon chili powder
1 teaspoon cumin
½ teaspoon paprika
½ teaspoon chipotle powder
¼ teaspoon honey or maple syrup (optional)
½ teaspoon sea salt
¼ teaspoon cayenne (optional)
2 heads romaine or butter lettuce

( if you are just starting out, you could try Progressive Lentil Soup instead of broth)

Directions:
Sauté the onion in 2 tablespoons of vegetable broth over medium-high heat for approximately 5 minutes until tender. Continue to add vegetable broth by the spoonful as needed to prevent sticking.

Add the mushrooms, garlic, lentils, poultry seasoning, cumin, paprika, chipotle, honey, and sea salt to the sauté pan. If spiciness is desired, add the cayenne as well.

Continue to cook everything over medium-high heat for 5 minutes or until the mushrooms are tender and cooked through.

Serve the lentil mixture in individual romaine leaves as “taco shells” and top with any or all of the optional toppings.

 

Health and Wellness Associates

healthwellnessassociates@gmail.com

 

 

Foods, Health and Disease, Uncategorized

Baked Bananas Foster Recipe: Your Liver Loves it!

Baked Bananas Foster Recipe

Your Liver Loves it!

 

It may feel hard to find fat-free, healthy dessert recipes that are absolutely indulgent and rich. Well, look no further. This Baked Bananas Foster recipe is just as decadent as the original yet full of only the best ingredients for your whole body and soul. Enjoy them plain or serve them with the included Banana Nice Cream. Either way, you will find yourself swept off your feet.

Bananas: The fructose in banana is liver’s favorite source of food. It provides quick fuel to the liver and wakes up sleepy cells, increasing their ingenuity and work output. Soothes the linings of the intestinal tract and also soothes the nerves attached to the intestinal tract. Contrary to popular belief, bananas are one of the most antibacterial, anti-yeast, antifungal foods. A great food to combine with other nutrient-rich foods or to take with supplements, because they improve the liver’s ability to absorb nutrients.

Maple syrup: The combination of sugars and high mineral content quickly travels to the liver and becomes instant fuel of phytonutrient composition. It’s like an IV for the liver containing the best of both worlds: a vast array of vitamins, minerals, and other nutrients (many of them still undiscovered) coupled with high-quality sugar on which the liver thrives.

Baked Bananas Foster

Makes 3 servings

Ingredients:
3 bananas
2 ½ tablespoons maple syrup, divided
½ teaspoon cinnamon
2 teaspoons maple sugar
¹⁄8 teaspoon sea salt (optional)

Directions:
Preheat the oven to 400°F. Slice the bananas in half lengthwise and arrange them in a baking dish lined with parchment paper.

In a small bowl, stir together ½ tablespoon of the maple syrup with the cinnamon, maple sugar, and sea salt until well combined.

Brush the banana slices with the remaining 2 tablespoons of maple syrup, making sure to coat both sides. Spread the cinnamon mixture evenly along the top of the banana slices and bake them in the oven for 15 to 18 minutes, until the bananas are soft and golden brown.

Remove the baked bananas from the oven and serve alongside Banana Nice Cream if desired.

Banana Ice Cream Recipe

Ingredients:
3 frozen bananas
2 tablespoons warm water

Directions:
Roughly chop the frozen bananas and place them into the food processor. Process the bananas, adding warm water by the tablespoon as needed to prevent sticking. Stop processing once the bananas have reached a smooth, soft-serve consistency. Enjoy immediately or place in the freezer to set for 2 to 4 hours.

 

Health and Wellness Associates

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Want To Eat For Your Heart? Avoid These 4 Foods

Want To Eat For Your Heart? Avoid These 4 Foods

 

If your dentist, your diet coach, and your personal trainer haven't already told you to stop drinking soda, then your financial advisor might be next on the list. Your soda habit is not only adding inches to your waistline, but it's expensive as well. For the sake of your health and for the sake of your wallet, now might be a good time to stop drinking soda.

Past tips have discussed the best foods for your heart. Today, we cover some foods and ingredients that are not so heart-healthy. Minimize these inflammatory aggravators in your diet to help promote optimal cardiovascular functioning.

  1. Trans-fats. Found in most margarines, snack foods, processed foods and some cooking oils, these fats (often listed on food labels as “hydrogenated” or “partially hydrogenated” oil) can reduce HDL (“good”) cholesterol levels and raise LDL (“bad”) cholesterol levels. Also, avoid heated polyunsaturated fats, such as vegetable or soybean oil used for deep-frying. These fats are oxidized or damaged, therefore regular consumption is likely to have a variety of negative health effects.
  2. Animal protein. Excessive animal protein has been shown to raise levels of homocysteine, an amino acid that in high concentrations may contribute to heart disease. Instead of animal protein, try whole soy protein – aim for two servings of whole organic soy, such as tofu or edamame, per day. You should track your homocysteine levels and if elevated, consider B-vitamin supplementation.
  3. Refined carbohydrates. Cookies, cakes, crackers, soft breads, chips and sodas can increase triglyceride levels and lower HDL.
  4. Sodium. Excessive sodium has been linked to high blood pressure and heart disease. The main sources of sodium intake are breads, processed and canned foods, along with restaurant fare. Adding a dash of salt to your homemade meals is negligible in comparison and may help provide enhanced flavor to keep you eating more at home.

 

Contact us with help determining the right path for you to take.

Health Wellness Associates

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Foods, Uncategorized

Two Quick Tips For Weight Loss : Roasted Vegetable Soup Recipe

 

Two Quick Tips For Weight Loss

 

Overweight? Eat More Of These

 

Losing weight can be difficult, especially if you always feel hungry due to limited calories. But consuming more calories than you burn leads to being overweight and, eventually, obesity. To help get to a healthy weight, make daily exercise a priority and try these two steps that will cut calories:

Betty's really going for it

  1. Avoid foods that are high in sugar and flour, and that carry a high glycemic load. This means most crackers, breads, and snack foods. Don’t forget to eliminate sweetened beverages, an easy source of empty calories. Opt instead for unsweetened tea or sparkling water and snack on lightly toasted nuts in moderate amounts.
  2. Eat more vegetables! Most vegetables are naturally low in fat and calories and high in fiber – a great way to fill your belly up on vitamins and nutrients without taking in too many calories. The dense nature of vegetables will also satisfy your hunger and naturally cut calorie intake. Try a variety of veggies prepared in different ways and use as substitutes for less healthy foods. Think raw cucumber slices instead of chips in guacamole, or roasted Brussels sprouts with olive oil and sea salt instead of a casserole laden with unhealthy fats.

 

Roasted Vegetable Soup

Ingredients

3 large carrots, peeled and coarsely chopped
3 stalks celery, coarsely chopped
1 large onion, coarsely chopped
1 tablespoon extra-virgin olive oil
8 cloves garlic, chopped
4 cups water
1/4 cup dried mushroom pieces (Italian porcini, if possible)
1/4 teaspoon dried thyme
Salt, and black or red pepper to taste

Instructions

1. Preheat oven to 500 degrees. Place the carrots, celery and onion in a small (8×8-inch) nonstick pan or dish with the olive oil. Toss to coat the vegetables. Bake for 10 minutes.

2. Remove pan from oven, add the garlic, and toss again. Bake for another 10-15 minutes until the vegetables are browned.

3. Remove pan from oven, add 1 cup of water and stir to loosen any vegetables that may be stuck. Pour this into a pot with the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.

4. Season to taste with salt, and black or red pepper, and serve or use as the base for other soups, stews or pasta dishes.

 

Health and Wellness Associates

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